Balance
Crow Pose
bakasana
About the Pose
Bakasana, or Crow Pose, is often the first arm balance that yoga students learn. It is a foundational posture that teaches the principles of balance, core engagement, and overcoming fear. By balancing on the hands with the knees resting on the upper arms, you cultivate focus, strength, and a sense of playful confidence.
How to Practice
- Start in a low squat (Malasana) with your feet a few inches apart.
- Place your hands firmly on the mat in front of you, shoulder-width apart.
- Come onto the balls of your feet and lift your hips high.
- Bend your elbows slightly to create a "shelf" with your upper arms.
- Place your knees onto the back of your upper arms (triceps), as close to your armpits as possible.
- Begin to lean forward, shifting your weight from your feet into your hands. Keep your gaze forward.
- Lift one foot off the floor, then perhaps the other, drawing your heels in towards your glutes. Squeeze your knees into your arms to stay engaged.
Purpose & Benefits
- Strengthens Arms and Wrists: Builds significant strength in the arms, wrists, and shoulders.
- Core Power: Tones and strengthens the abdominal muscles and core.
- Stretches Upper Back: Provides a good stretch for the upper back and groins.
- Improves Balance and Focus: Requires intense concentration and proprioception.